A strong showing of UVRC Runners at the Hanover Turkey Trot, part of the UVRS
By: Dan Collison
Steve Magness is an experienced running coach and athlete. Here are notes based on his YouTube video, “The Science of Recovery for Workouts" linked at the end.
According to Steve, there are four things, A through D, to recover from. A and B are muscular, while C and D are endocrinologic, neurologic, metabolic, etc.
- Mm. are tender to touch. Muscular in nature; roughly from from too much or unexpected intensity.
(1) adequate nutrition and hydration: restore glycogen & protein at optimal times, e.g. post WO (glycogen), throughout day (prot.) and just before bed (prot.);
(2) sleep (naps & overnight);
(3) foam rolling +/- massage, gently & carefully;
(4) brief isometric holds;
(5) pool work, using non-damaging movement, e.g., gentle aqua-jogging
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This also is muscular in nature; it’s roughly from a lack of delivering varying levels of muscular tension during training.
It’s usually from too much volume, or from monotony of training. I note that monotony literally means “[merely] one level of tone,” i.e., just one level of tension.
(1) adjust volume, e.g., less, or vary the length of easy running session;
(2) mainly, give the mm. more varied tone/ tension/ reactiveness. E.g., add some strides, plyo, fast feet, etc., but with NO added fatigue. You are reminding the mm. to be reactive, reminding them they can “pop.”
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The stress can be from any source. While training by definition is stressing the body into a catabolic state in order to cause it to adapt and build back better, prolonged elevation of cortisol levels keeps the body in a catabolic state and prevents anabolism.
Let the body stand down. Give the body autonomic and cortisol resets. E.g.:
(1) appropriate rest, including sleep and naps (long and short);
(2) exposure to nature, socializing, easy joyful movement, music, hobbies, etc..
(3) Avoiding things that tend to prolong elevated cortisol levels, e.g., social media, news, life stressors (if you can)
(4) Avoiding too much total rest or not moving at all
__
This is the body shutting down due to depletion, i.e., when the training is unsustainable due to insufficiency of resources.
(1) Always consider whether in a medically depleted state(s), e.g., insufficiency of calories, protein, iron, testosterone, Vit D, Vit B, etc.; correct any of those
(2) adjust volume downward and in less fatiguing forms (split into smaller sessions (consider changing modality e.g. bike or arc trainer))
(3) Keep moving and getting small doses of pop as in (B) above, if possible
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Steve didn’t say this, but I’ll add: (i) never lose the last 2-5 lbs (don’t be too lean); (ii) always have an off-season in order to give the body a chance to restore depletions.
By: Erin Wetherell
We did it! Another season of Couch to 5k has come and gone. This fall our 5k race was the Hanover Parks & Recreation annual Turkey Trot! About 30 people completed the race through the program. One of those runners included the illustrious Sally Scanlon who celebrated her 80th birthday a few days after the race!
Somehow the weather gods were on our side the whole season. What’s always amazing is how the change of season can be observed through the running apparel. In late August/early September, it’s shorts and t-shirts and standing in the shade waiting for everyone to arrive. By the end, it’s layers and hats and mittens and standing in the sun trying to stay warm before journeying out. This particular season there were even some practices in the dark and the apparel included glowing, neon accessories.
Thank you to our fearless leader, Keri Niles, for her support, encouragement, incredible organizational skills, and steadfast commitment to helping us all be healthy and active. Thank you to the volunteer coaches Jackie, Matt, Lisa, Anne, Shelby, and Elisa for encouraging us and rounding each subgroup up during practices. Thank you Jen Fullerton for hosting our pre-race potluck extravaganza. Extra big thank you to Lebanon Arts, Recreation & Parks for supporting this program!
We love newcomers! At each practice, we divide up into four groups: walkers, walk/runners, run/walkers, and runners. Each group has a pre-set amount of time and/or intervals, and participants can move between groups if they so choose. About halfway through the program we add bodyweight exercises (planks, squats, lunges etc) to help build our strength. Post-practice, there’s the Farmers Market on Thursdays and Lucky’s on Saturdays.
See you in the spring!
By: Leah Nicholson
Hanover Turkey Trot
10k
11/24/24
My family and I relocated to Lebanon from North Carolina 4 years ago, and the Upper Valley is starting to feel like home when it's mostly familiar faces at the local race event. I enjoyed the community atmosphere.
TNT workouts! And I've run many miles around Hanover, so I am well acquainted with the course and the hills.
There were some announcements before the start of the race and then the race starter blew the horn rather unexpectedly. There was no "ready, set, go." Only "Go!" No one on the 10k start line was quite ready, but we were all laughing at the abrupt start as we took off.
And fellow UVRCer Sean was very festive with complete turkey attire including a turkey hat!
That the hills aren't that bad, and a friendly reminder that there is a downhill for every uphill!
Want to sponsor us? We can help you promote your company while you help us race.
UVRC, c/o Lebanon Recreation & Parks
51 North Park St
Lebanon NH 03766